Pompano, coated, baked or broiled, fat added in cooking
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Butterfish (yield After Cooking, Bone Removed)41 g
✓
Medium Butterfish (yield After Cooking, Bone Removed)82 g
✓
Large Butterfish (yield After Cooking, Bone Removed)163 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)27 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)18 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 medium butterfish (yield after cooking, bone removed) (82 g)
221.4 calories, 111.6 from fat
 
Carbs
10.3 g
 
Proteins
16 g
 
Fat
12.4 g
 
Sat. Fat
3.5 g

KEY FACTS

(learn about health benefits or risks)
  • Pompano, coated, baked or broiled, fat added in cooking has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.1 cal/oz).
  • Rich in vitamins and minerals (12%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps you to get a good night's sleep) and Potassium (plays an important role in the process of keeping brain function normal level).
  • Pompano, coated, baked or broiled, fat added in cooking contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (39% of DV/100g) and relatively high in saturated fat (21% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2.7 cal/g)
High
Density
(12 %/cal)
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
32%
Protein
3%
Carbs
2%
Fiber
19%
Fat
18%
Saturated Fat
13%
Cholesterol
14%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Helps the regulation of hormones in the body; Stimulates the creation of antioxidants.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Pompano, coated, baked or broiled, fat added in cooking

Serving Size: medium butterfish (yield after cooking, bone removed) (82g)

* Amount Per Serving
Calories 221.4 cal
Calories from Fat 111.6 cal
% Daily Value
Total Fat 12.4 g 19.1%
Saturated Fat 3.5 g 17.5%
Cholesterol 39.4 mg 13.1%
Sodium 338.7 mg 14.1%
Total Carbohydrate 10.3 g 3.4%
Dietary Fiber 0.5 g 2%
Sugars (Added) 0 g 0%
Protein 16 g 32.1%
 
Vitamins
Vitamin A 106.6 IU 2.1%
Vitamin B6 0.2 mg 7.5%
Vitamin B12 0.9 mcg 14.9%
Vitamin C 0 mg 0%
Vitamin D 8.5 mcg 2.1%
Vitamin E 0 mg 0%
Vitamin K 5.7 mcg 7.2%
 
Minerals
Calcium (Ca) 41.8 mg 4.1%
Copper (Cu) 0.1 mg 2.8%
Iron (Fe) 1.1 mg 6.1%
Magnesium (Mg) 26.2 mg 6.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 326.4 mg 9.3%
Phosphorus (P) 176.3 mg 17.6%
Selenium (Se) 32.1 mcg 45.9%
Zinc (Zn) 0.7 mg 4.9%